Vup to roll over: Perform Vup then while keeping core tight and not using hands roll over into hollow body, then back over without hands and repeat.Cross crunch: Crunch twisting to right then back down and then crunch to left and repeat.

The workout symbolizes the events that unfolded on September 11, 2001.- The year is represented by the Row/Run and the date by the 9 movements, each including 11 reps.- The 125# Thrusters represent the deaths that occurred at the Pentagon.- The 175# Power Clean for AA Flight 175 that collided with the South Tower.- Flight 77 and Flight 93 were combined and are represented in the 170# Deadlift.- The 110# Push Jerk signifies the number of floors in each of the Twin Towers.

One person works to complete the full amt of mvmt reps, while the other partner rests and holds "Garfield" (35#KB). If the resting partner sits and/or sets Garfield on the ground at any time, both partners must stop and complete 5 burpees before returning to work.

150 Push UpsIf you rest outside of the push up plank position you will run 100M

20min cap

2018-05-10

CrossFit

CrossFit New Caney

05/10/18

Warm-up

Partner AMRAP for 10min:P1 – Row 100m then pick up where partner left off with repsP2 – Work to complete reps below then switch to rower when partner finishes-5 Wall Walks-10 Bench or Box Donkeys-10 OHS with PVC-5 Explosive Push Ups

2017-12-02

CrossFit

CrossFit New Caney

12/02/17

Warm-up

Coach's choice

Metcon

Metcon (Time)

Grab a partner!--Partner A rows/bikes for calories while Partner B completes a 400m run and 25 Air Squats.--When Partner B is finished they switch and Partner A starts their run/squats.--The workout is complete when the team completes 350 men/250 women calories OR 25min have elapsed.

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.